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Nutritional Facts: Mushroom and Spinach Quesadilla With Garden Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/4 teaspoon (1g)
olive oil
1/4 (30g)
red capsicums
70 g (49g)
button mushrooms
1 (3g)
garlic cloves
20 g (20g)
spinach leaves
2 (30g)
spring onions
1 pinch (0g)
chili flakes
2 (140g)
tortillas
60 g (60g)
cheddar cheese
1 to taste (0g)
cooking spray
2 tablespoons (24g)
sour cream
1 to taste (0g)
coriander sprigs
1 to taste (67g)
lime wedges
45 g (0g)
mixed salad greens
1 (301g)
lebanese cucumbers
1 1/4 g (2g)
cherry tomatoes
Total 1 serving
Alanine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.4 0.4 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Arginine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.6 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
Ash (g) 0.0 0.1 0.4 0.0 0.3 0.2 0.0 3.3 2.4 n/a 0.2 n/a n/a n/a 1.1 0.0 8 4
Aspartic acid (g) 0.0 0.1 0.1 0.0 0.0 0.1 0.0 0.5 1.0 n/a 0.1 n/a n/a n/a 0.1 0.0 2 1
Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Calcium (mg) 0.0 2.1 1.5 5.4 19.8 21.6 0.5 180.6 433.4 n/a 26.4 n/a n/a n/a 48.2 0.2 740 370
Calories 9.9 9.2 10.8 4.5 4.6 9.6 0.4 436.8 242.2 n/a 46.3 n/a n/a n/a 45.2 0.3 820 410
Calories (kj) 41.6 38.4 45.6 18.7 19.4 40.5 1.6 1,827.0 1,012.2 n/a 194.2 n/a n/a n/a 195.7 1.4 3,436 1,718
Campesterol n/a n/a 1.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Carbohydrates (g) 0.0 1.8 1.6 1.0 0.7 2.2 0.1 71.9 0.8 n/a 0.7 n/a n/a n/a 10.9 0.1 92 46
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 63.1 n/a 12.5 n/a n/a n/a 0.0 0.0 76 38
Copper (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.2 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.3 0.1 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Dietary Fiber (g) 0.0 0.6 0.5 0.1 0.4 0.8 0.0 4.3 0.0 n/a 0.0 n/a n/a n/a 1.5 0.0 8 4
Folate (mcg) 0.0 13.7 8.3 0.1 38.8 19.2 0.0 145.6 10.8 n/a 1.7 n/a n/a n/a 21.1 0.3 260 130
Folate, DFE (mcg) 0.0 13.7 8.3 0.1 38.8 19.2 0.0 235.2 10.8 n/a 1.7 n/a n/a n/a 21.1 0.3 349 175
Folate, food (mcg) 0.0 13.7 8.3 0.1 38.8 19.2 0.0 16.8 10.8 n/a 1.7 n/a n/a n/a 21.1 0.3 131 65
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 128.8 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 129 64
Fructose n/a 0.7 0.1 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 2.6 0.0 3 2
Galactose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) n/a 0.6 0.7 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 2.3 0.0 4 2
Glutamic acid (g) 0.0 0.1 0.2 0.0 0.1 0.1 0.0 4.0 3.7 n/a 0.1 n/a n/a n/a 0.6 0.0 9 4
Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.3 n/a 0.0 n/a n/a n/a 0.1 0.0 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.5 n/a 0.0 n/a n/a n/a 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.0 0.1 0.2 0.1 0.5 0.4 0.0 4.7 0.4 n/a 0.0 n/a n/a n/a 0.8 0.0 7 4
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.9 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
Lactose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.8 n/a n/a n/a 0.0 0.0 1 0
Leucine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.8 1.4 n/a 0.1 n/a n/a n/a 0.1 0.0 3 1
Lysine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.3 1.2 n/a 0.1 n/a n/a n/a 0.1 0.0 2 1
Magnesium (mg) 0.0 3.6 4.4 0.8 15.8 6.0 0.2 30.8 16.8 n/a 2.4 n/a n/a n/a 39.1 0.2 120 60
Maltose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.7 0.0 n/a 0.0 n/a n/a n/a 0.2 0.0 1 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.4 n/a 0.0 n/a n/a n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 0.8 0.0 0.0 0.0 0.0 0.0 0.0 5.5 5.6 n/a 1.2 n/a n/a n/a 0.0 0.0 13 7
Niacin (mg) 0.0 0.3 1.8 0.0 0.1 0.2 0.0 5.0 0.0 n/a 0.0 n/a n/a n/a 0.3 0.0 8 4
Pantothenic acid (mg) 0.0 0.1 0.7 0.0 0.0 0.0 0.0 0.2 0.2 n/a 0.1 n/a n/a n/a 0.8 0.0 2 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.8 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
Phosphorus (mg) 0.0 7.7 42.1 4.6 9.8 11.1 0.4 173.6 307.7 n/a 27.6 n/a n/a n/a 72.2 0.4 657 329
Phytosterols (mg) 2.5 n/a n/a n/a 1.8 n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 42.1 0.1 47 23
Polyunsaturated Fat (g) 0.1 0.0 0.1 0.0 0.0 0.0 0.0 2.2 0.6 n/a 0.2 n/a n/a n/a 0.1 0.0 3 2
Potassium (mg) 0.0 62.8 155.8 12.0 111.6 82.8 2.7 217.0 58.9 n/a 33.8 n/a n/a n/a 442.5 4.4 1,184 592
Proline (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 1.7 n/a 0.1 n/a n/a n/a 0.0 0.0 3 2
Protein (g) 0.0 0.3 1.5 0.2 0.6 0.5 0.0 11.6 15.0 n/a 0.5 n/a n/a n/a 2.0 0.0 32 16
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 155.1 n/a 41.8 n/a n/a n/a 0.0 0.0 197 98
Riboflavin (mg) 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.4 0.2 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
Saturated Fat (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 2.6 12.7 n/a 2.8 n/a n/a n/a 0.1 0.0 18 9
Selenium (mcg) 0.0 0.0 4.6 0.4 0.2 0.2 0.0 31.1 8.4 n/a 0.6 n/a n/a n/a 0.9 0.0 46 23
Serine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.6 0.9 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
Sodium (mg) 0.0 1.2 2.4 0.5 15.8 4.8 2.2 890.4 373.3 n/a 19.2 n/a n/a n/a 6.0 0.1 1,316 658
Starch n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 2.5 0.0 2 1
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.0 n/a n/a n/a 0.1 0.0 0 0
Sugar (g) 0.0 1.2 1.0 0.0 0.1 0.7 0.0 2.7 0.3 n/a 0.8 n/a n/a n/a 5.0 0.0 12 6
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.8 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 1 0
Threonine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.3 0.5 n/a 0.0 n/a n/a n/a 0.1 0.0 1 1
Tocopherol, alpha (mg) 0.2 0.5 0.0 0.0 0.4 0.2 0.1 0.3 0.2 n/a 0.1 n/a n/a n/a 0.1 0.0 2 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 0 0
Total Fat (g) 1.1 0.1 0.2 0.0 0.1 0.1 0.0 10.9 19.9 n/a 4.7 n/a n/a n/a 0.3 0.0 37 19
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.2 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.7 n/a 0.0 n/a n/a n/a 0.0 0.0 1 1
Valine (g) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.5 1.0 n/a 0.0 n/a n/a n/a 0.1 0.0 2 1
Vitamin A, IU (IU) 0.0 931.5 0.0 0.3 1,875.4 299.1 40.6 0.0 602.3 n/a 149.5 n/a n/a n/a 316.1 15.5 4,230 2,115
Vitamin A, RAE (mcg) 0.0 46.7 0.0 0.0 93.8 15.0 2.0 0.0 159.3 n/a 42.2 n/a n/a n/a 15.1 0.8 375 187
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.1 n/a n/a n/a 0.0 0.0 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.0 n/a n/a n/a 0.1 0.0 0 0
Vitamin C (mg) 0.0 38.0 1.0 0.9 5.6 5.6 0.0 0.0 0.0 n/a 0.2 n/a n/a n/a 8.4 0.3 60 30
Vitamin D (IU) 0.0 0.0 3.4 0.0 0.0 0.0 0.0 0.0 14.4 n/a 3.4 n/a n/a n/a 0.0 0.0 21 11
Water (g) 0.0 27.4 45.3 1.8 18.3 26.9 0.0 42.3 22.1 n/a 17.9 n/a n/a n/a 286.6 1.8 490 245
Zinc (mg) 0.0 0.1 0.3 0.0 0.1 0.1 0.0 0.8 1.9 n/a 0.1 n/a n/a n/a 0.6 0.0 4 2

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